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Calories are units of energy found in food, but not all calorie-dense foods have the same arsenal of potential energy within their calorie load. Foods like candy or potato chips contain empty calories, which do not provide the added energy benefits of vitamins and minerals, like nutrient-rich foods. To keep kids’ energy levels up, look not only at the calories but also at the overall nutritional content of snacks. This will keep kids performing at their best.

Trail Mix

Campers often enjoy this combination of nuts, raisins, sunflower seeds and dried fruit -- and not just because of the name. Each 350-calorie half-cup serving of trail mix packs in a dose of vitamin E, antioxidants and protein. The protein in the nuts is digested slowly and allows kids to sustain energy levels for longer periods of time. Mixing a variety of nuts, such as walnuts, into a serving of trail mix provides the added benefit of extra omega-3 fatty acids, which boost focus and protect against heart disease because these nuts tend to have more essential fatty acids than peanuts alone.

Go Bananas

These energy-dense fruits are packed with fiber and vitamin B-6. Not only are they a convenient and portable snack, but bananas are versatile enough to be consumed with everything from a breakfast smoothie to a banana split. In a study conducted in Spain and published in the Public Library of Science in 2012, athletes who ingested bananas instead of glucose-laden energy drinks prior to exercising had the same utilization of fuel substrates, or energy, as those who drank the sugary sports drinks. In addition, those who consumed bananas also had a higher level of dopamine, the feel-good brain chemical that is effective in improving mood.

Say Cheese

Cheese is a great source of protein, packing in 5 to 9 grams per 1-ounce serving. Children 3 to 8 years old need 13 to 19 grams of protein per day, about 34 grams are needed between the ages of 9 and 13, and teenagers need to consume up to 52 grams per day. Protein is found in bone, muscle, skin and hair and is constantly being broken down and replaced. Protein must be regularly consumed in the diet as it cannot be stored for later use. Combining the right kind of carbohydrates, such as fruit, with a protein-rich snack like cheese aids in maximizing energy levels and sustaining a feeling of fullness.

Yogurt With Granola

Low-fat yogurt with granola is another protein-and-carbohydrate combination that also packs in calcium and probiotics. Probiotics include microorganisms such as lactobacillus, a species of live bacteria that may treat and prevent illnesses. These bacteria are already present in the digestive system and aid in nutrient absorption. They also contribute to immune function by keeping the bad bacteria in check. This allows for a better-functioning immune system while better absorption of nutrients aids in boosting energy levels.

About the Author

Dr. Sabina Anna Rebis began writing in 2002 during her internships at "Seventeen" and "Child" magazines. Her work appeared on child.com and in "Westchester Magazine." She is now a pediatric resident physician.